What a ripped guy would eat at every fast food restaurant ever

It should be about healthy food on the fly, not damaging your diet.

No one thinks fast food is healthy. Whether it’s for convenience or cravings, though, sometimes the drive-thru is unavoidable. You can definitely hit Micky D’s without wrecking your six pack, but most of the mouth-watering options your eyes (and stomach) gravitate toward will set you back a few days. And even some of the healthier options at most places are packed with sodium which can add to water retention and bloating, points out New York-based nutritionist Jessica Cording, R.D.

Rather than rolling up and trying to guess what you think is the least offensive option, we’ve tapped a handful of nutritionists to tell us exactly what to order at every fast food restaurant. Now, some of these experts are advocates of not breaking any nutrition rules—even at the drive thru, which means you’ll be ordering a la cart and tossing half the meal just to score the perfect portion of protein, carbs, and fats. Other R.D.s are a bit more lenient, adopting the attitude that you can enjoy a signature burger as long as you’re not doing it every week. Even with this carpe diem, though, they recommend opting for the best of the worst to minimize damage.

There are a few blanket rules every guy should follow when getting anything to go, says Alexandra Miller, RDN, LDN, corporate dietitian at Medifast. The most important: skip the soda, opt for lean meats, order salad dressing on the side, and keep condiments to a minimum. That way you minimize the amount of added sugar and salt you’re getting.

As for exactly what combo meal you should opt for, check out these nutritionist-approved meals at 50 of your favorite fast food restaurants.

The experts

- New York-based nutritionistKeri Gans, R.D.N., author of The Small Change Diet

30. Boston Market

31. Starbucks

What to order: Choose any two breakfast sandwiches, take off the muffins and eat the rest

Approved by: Littlefield

32. KFC

What to order: Order the Kentucky Grilled Chicken breast or thigh, corn on the cob, green beans, and house side salad. Put the chicken and veggies on the salad instead of using dressing, or use Light Italian dressing.

Approved by: Cording

33. Krystal

What to order: Order three of the bacon or sausage toast sandwiches, but eat just the egg and cheese and toss the bread and meat.

Approved by: Cording

34. Long John Silver's

What to order: Baked Cod or Baked Shrimp with seasoned green beans and a baked potato

Approved by: Cording

35. McDonald's

What to order: Order either a salad with grilled chicken and no dressing, an Artisan Grilled Chicken Sandwich, or the Egg White Delight McMuffin.

Approved by: Cording

36. Moe’s Mexican Grill

What to order: Skip the wrap and order a “streaker,” which is no tortilla or shell. Fill with lean proteins like chicken, tofu, fish, or scrambled eggs, beans, lots of veggies, and cilantro. Skip the rice and stay light on dips, sauces, and cheese.

Approved by: Cording

37. Mrs. Winner's Chicken & Biscuits

What to order: Order fried chicken and a side of green beans, but scrape breading off the chicken and eat just the white meat.

Approved by: Cording

38. Panera Bread

What to order: Order either the Lentil Quinoa Broth Bowl with chicken or egg; Avocado, egg white, and spinach Breakfast Power Sandwich; or Classic Salad with Chicken, all with an apple on the side.

Approved by: Cording

39. Pizza Hut

What to order: One slice of small, thin & crispy or skinny slice with veggies on top and a side garden salad. Order naked, non-breaded wings to put on top of the salad.

Approved by: Cording

40. Popeyes Chicken & Biscuits

What to order: Order off the “live well” menu: Red Beans & Rice or Chicken & Sausage Jambalaya, plus a side of green beans.

Approved by: Cording

41. Potbelly Sandwich Works

What to order: Opt for a T-K-Y Skinny on multigrain bread for leaner protein and 1/3 less meat and cheese than their regular sandwiches.

Approved by: Cording

42. Waffle House

What to order: Two eggs, one serving of City Ham, dry whole wheat toast, and tomatoes

Approved by: Miller

43. Wendy’s

What to order: Power Mediterranean Chicken Salad or Asian Cashew Chicken Salad with dressing on the side

Approved by: Miller

44. Whataburger

What to eat: Whataburger Jr. or Grilled Chicken Sandwich with apple slices

Approved by: Miller

45. White Castle

What to order: My Size Slider (either grilled chicken, original, or cheese slider) with applesauce and low-fat milk or water

Approved by: Miller

46. Zaxby’s

What to order: The Caesar-Grilled Salad with no croutons and dressing on the side or five chicken wings with celery (no ranch dressing or fries)

Approved by: Miller

47. Burger King

What to order: Whopper Jr. or Tendergrill Grilled Chicken Sandwich, no mayo on either and add a garden side salad

Approved by: Miller

48. Culver’s

What to order: Value Basket: Butterburger single and a side salad with raspberry vinaigrette

Approved by: Miller

49. In N’ Out Burger

What to order: Protein Style hamburger, cheeseburger, or double double, which comes with a lettuce leaf instead of burger bun, and no sides

Approved by: Miller

50. Taco John’s

What to order: Breakfast Egg Burrito with salsa or pico de gallo, no sour cream or cheese or the Beef Taco Salad with house dressing on the side